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yourThere are two types of cholesterol: the “good” HDL kind that helps remove cholesterol from the blood and the “bad” LDL kind. When your LDL Is above a healthy range (100 mg/dL), it can clog arteries and raise your risk of heart disease or a stroke. While prescription medications like statins can help, here we explain how to reduce your LDL cholesterol using easy home remedies-no drugs or doctor’s visit needed.
How to reduce your LDL cholesterol naturally
It goes without saying that following a heart-healthy lifestyle (think regular physical activity and eating a balanced diet) can help lower high cholesterol levels. But these smart, study-backed tips can also make a big difference:
Choose this cornbread
Cornbread goes well with chili, and making that bread with whole-grain corn flour or corn bran rather than refined corn flour can help reduce your LDL cholesterol by up to 13 percent. A study in the Journal of Nutrition found that whole-grain corn flour and corn bran help promote good gut bacteria, which allow your digestive system to better break down fats. Not into cornbread? You also can sub whole-grain corn flour for pancakes, biscuits and cake.
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Take a yoga break
Researchers in Australia found that engaging in 15 to 20 minutes of any type of exercise each day-whether yoga, walking or even playing pickleball-can reduce LDL cholesterol levels by 25 percent in one week. Yoga poses not only help you stay flexible and fit, they also burn off bad cholesterol before it can accumulate in the bloodstream.
Bite into an apple
Potent polyphenols in apples reduce LDL-causing inflammation, lowering bad cholesterol by 40 percent in as little as four weeks, according to Ohio State research. Plus they contain soluble fiber, which helps bind to bad cholesterol to remove it from the body.
Prefer dried apples to fresh? No problem! Older women who ate 75 grams of dried apples (the equivalent of two fresh) every day lowered their LDLs by 23 percent in just six months, according to scientists at Florida State University. An added bonus: The women also lost an average of 3.3 pounds!
Try a citrus supplement
Bergamot, a citrus fruit used to make Earl gray tea, lowers LDL cholesterol naturally. Research published in the journal Frontiers in Pharmacology found that supplementing with 1,000 mg of bergamot daily could cut bad cholesterol by 41 percent in six months. Its compounds (neohesperidin and naringin) block enzymes that help form LDL cholesterol in the body.
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Take vitamin E
Four out of eight members of the vitamin E family are tocotrienols, natural compounds with the power to switch off liver enzymes that produce LDLs. Taking 50 to 100 mg of tocotrienols daily could reduce your LDL levels by 22 percent and protect your arteries from fatty buildup, according to Ohio State researchers.
Sprinkle some cinnamon
Good news for those who love to add a dash of cinnamon to baked goods or their morning cup of coffee: The sweet, comforting spice is heart healthy. A review of 10 studies published in the Annals of Family Medicine found that 120 mg (about ¼ tsp) of cinnamon daily significantly lowered LDLs, along with total cholesterol and triglyceride levels, while increasing good cholesterol.
Nibble pecans
Whether sprinkled on your oatmeal or added to muffins, pecans reduce your LDL cholesterol, according to University of Georgia researchers. They found that consuming ¾ cup of pecans daily can drop LDL cholesterol by up to 9 percent in eight weeks-impressive results, given that even a 1 percent LDL decrease significantly lowers your risk of heart disease. What sets pecans apart from other heart-healthy nuts? Researchers credit the healthy omega-3 fatty acids and fiber (pecans contain more of both than walnuts, for example]) along with antioxidant anthocyanins for their cholesterol-lowering power.
Sip green tea with honey
Green tea contains two potent antioxidant compounds, catechins and epigallocatechin gallate (EGCG) that tame bad cholesterol. In one study published in the Journal of Translational Medicine, these compounds reduced LDL cholesterol levels by 30 percent in 56 days. For added benefit, sweeten your green tea with honey. University of Toronto researchers who analyzed 18 studies found that enjoying 2 Tbs. of nutrient-rich honey daily significantly lowered LDL while also bumping up good HDL cholesterol.
More ways to protect your heart
Are Hot Baths Good for Your Heart? They May Lower Heart Disease Risk Up to 35%
Doctors Reveal How to Prevent a Heart Attack With 5 Simple Tips
How to Lower Your Blood Pressure Quickly and Naturally-No Meds Needed
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
A version of this article originally appeared in our print magazine, Woman’s World.